Read more about our response to Covid-19 HERE

MONDAY, 1/17/22

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

tabata…sit ups!

Two Sets w/ PVC or empty barbell:

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

Weightlifting

Hang Snatch (5X3)

Every 3 minutes, for 15 minutes (5 sets):

3-Position Snatch @ 75-85%

(high hang, mid-thigh, and then 2โ€ณ below the knee โ€“ pause at a full stop for 1 full second in each starting position)

FITNESS:

Three sets of:

Turkish Get-Up x 4 reps each arm

Rest 30-45 seconds

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 30-45 seconds

Jefferson Curl x 5 reps @ 4442

Rest 30-45 seconds

Metcon

Metcon (4 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clockโ€ฆ

400 Meter Run

Max Reps of Overhead Squats (115/75 lbs)

Rest 2 minutes, and repeat for a total of four (4) rounds.
FITNESS:

Against a 3-minute running clockโ€ฆ

400 Meter Run

Max Reps of Single-Arm Dumbbell Thrusters

(hold two dumbbells in the front-rack position and alternate punching one arm overhead)

Rest 2 minutes, and repeat for a total of four (4) rounds.

Accessory Work

3 sets

bat wings x 5 with 5 second hold at the top

wall slides x 5

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.